Sweet potato, boiled
Checked by us One serving: 110 g (about ⅓ cup mashed) · 84 kcal
Lots of vitamin A.
Nothing to watch.
Good for
How we counted this
What one serving (110 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
866 µg in one serving: 96% of the 900 µg a day men need, 124% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
21 more nutrients below “a lot”
- Some
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
14.1 mg in one serving: 16% of the 90 mg a day men need, 19% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Some
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.18 mg in one serving: 14% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
253 mg in one serving: 7% of the 3,400 mg a day men need, 10% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
2.75 g in one serving: 7% of the 38 g a day men need, 11% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
1.03 mg in one serving: 7% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- A little
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
0.96 mg in one serving: 6% of the 16 mg a day men need, 7% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.06 mg in one serving: 5% of the 1.2 mg a day men need, 5% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
19.8 mg in one serving: 5% of the 400 mg a day men need, 6% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Iron
Carries oxygen in your blood.
Learn more
0.79 mg in one serving: 10% of the 8 mg a day men need, 4% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Listed amount only. 1 absorption study of this nutrient is on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
Source: NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.05 mg in one serving: 4% of the 1.3 mg a day men need, 5% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Learn more
29.7 mg in one serving: 3% of the 1,000 mg a day.
Listed amount only. 1 absorption study of this nutrient is on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
Source: NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- A little
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
1.51 g in one serving: 3% of the 56 g a day men need, 3% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Listed amount only. 1 absorption study of this nutrient is on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
- A little
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
11.9 mg in one serving: 2% of the 550 mg a day men need, 3% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.22 mg in one serving: 2% of the 11 mg a day men need, 3% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Vitamin K1
Your blood needs it to clot.
Learn more
2.31 µg in one serving: 2% of the 120 µg a day men need, 3% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
6.6 µg in one serving: 2% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Learn more
0.22 µg in one serving: under 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
0 mg in one serving: under 1% of the 1,600 mg a day men need, under 1% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Watch out
How we counted this
Acrylamide
Nothing to watchYou’d need about 10 servings a day, every day, of this food alone to double the acrylamide an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 4.7–11% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 2.97 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
Adds 4.7-10.6% to the EFSA adult mean of 0.4-0.9 µg/kg body weight/day (28-63 µg/day at 70 kg); even the highest composite (78 µg/kg, 8.6 µg per serving) would add 14-31%, under a doubling. Zeros are stored as results in the CFIA file (non-detects presumably), so the mean is a lower bound
Checked for cadmium and lead: fine at normal amounts.
Cadmium
Nothing to watchYou’d need about 12 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.63 µg
How we got this
A serving a day adds 3.5% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 73% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 31,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 770 g a week, which stays within the 9,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 3.5% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade B
Lead
Nothing to watchYou’d need about 25 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 3.8–4.1% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 1.32 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
Same arithmetic as the baked row
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade B
Worth knowing
No limit applies, so none is rated.
Sugar
6.3 g of sugar in a 110 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also measured in it
Figures from the dataset. None has a limit to be rated against, so none is a verdict.
Phytate, as the source gives it: boiled roots: Kabode 0.61, SPK031 0.68, Yellowsp 0.25 g/100 g DW (raw 0.85, 0.95, 0.56) mg/100 g (dry weight (freeze-dried after boiling); phytic acid by the enzymatic kit; converted x1000) · Abong 2021 · grade A
Phytate (also written InsP6, IP6 or phytic acid), the form in which plants store phosphorus, is found in whole grains, beans and nuts. It binds zinc in the gut and lowers how much zinc and plant (non-heme) iron you absorb. No limit applies.
Source: NIH Office of Dietary Supplements, Zinc fact sheet · NIH Office of Dietary Supplements, Iron fact sheet
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 110 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
For vitamin A: Sweet potato, baked would lead, in the same 110 g, but is left out (Worth knowing: acrylamide).
Sweet potato, baked would lead this list, but it’s left out (Worth knowing: acrylamide).
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
Sweet potato, baked would lead this list, but it’s left out (Worth knowing: acrylamide).
Building muscle: more protein and more calories, per 100 g. In a typical diet most protein comes from other foods; among starchy sides, these help most.
Whole-wheat bread12.3 g protein · 254 kcal per 100 g
White bread, toasted9 g protein · 290 kcal per 100 g
Quinoa, cooked4.4 g protein · 120 kcal per 100 g
Why some foods aren’t suggested
Left out: Sweet potato, baked (Worth knowing: acrylamide).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Sweet potato, boiled
How the serving was set: 110 g (Health Canada P.3, potatoes, sweet potatoes, yams, plain, fresh)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Calcium | 27 mg | 29.7 mg | 35.53 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| 58 mg | 63.8 mg | 76.32 mg | second database · not used · 2.1× | UK food tables (CoFID 2021) #13-646 | C | |
| 27 mg | 29.7 mg | 35.53 mg | copy of USDA · not used | Canadian Nutrient File 2026 #2242 | C | |
| Carbohydrate | 17.72 g | 19.49 g | 23.32 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Choline | 10.8 mg | 11.88 mg | 14.21 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Energy | 76 kcal | 83.6 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Fat | 0.14 g | 0.15 g | 0.18 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| 0.2 g | 0.22 g | 0.26 g | second database · not used | UK food tables (CoFID 2021) #13-646 | C | |
| Cholesterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Fatty acids, total saturated | 0.031 g | 0.03 g | 0.04 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Fibre | 2.5 g | 2.75 g | 3.29 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| 2.7 g | 2.97 g | 3.55 g | second database · not used | UK food tables (CoFID 2021) #13-646 | C | |
| Folate | 6 µg | 6.6 µg | 7.89 µg | listed used | US food database (USDA SR Legacy) #168484 | C |
| 6 µg | 6.6 µg | 7.89 µg | second database · not used | UK food tables (CoFID 2021) #13-646 | C | |
| Iron | 0.72 mg | 0.79 mg | 0.95 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| 0.53 mg | 0.58 mg | 0.7 mg | second database · not used | UK food tables (CoFID 2021) #13-646 | C | |
| Magnesium | 18 mg | 19.8 mg | 23.68 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| 20 mg | 22 mg | 26.32 mg | second database · not used | UK food tables (CoFID 2021) #13-646 | C | |
| Niacin (B3, niacin equivalents) | 0.871 mg | 0.96 mg | 1.15 mg | listed used | Canadian Nutrient File 2026 #2242 | C |
| Phosphorus | 32 mg | 35.2 mg | 42.11 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| 39 mg | 42.9 mg | 51.32 mg | second database · not used | UK food tables (CoFID 2021) #13-646 | C | |
| Potassium | 230 mg | 253 mg | 302.63 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| 375 mg | 412.5 mg | 493.42 mg | second database · not used | UK food tables (CoFID 2021) #13-646 | C | |
| Protein | 1.37 g | 1.51 g | 1.8 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| 1.7 g | 1.87 g | 2.24 g | second database · not used | UK food tables (CoFID 2021) #13-646 | C | |
| Riboflavin (B2) | 0.047 mg | 0.05 mg | 0.06 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| 0.03 mg | 0.03 mg | 0.04 mg | second database · not used | UK food tables (CoFID 2021) #13-646 | C | |
| Selenium | 0.2 µg | 0.22 µg | 0.26 µg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Sodium | 27 mg | 29.7 mg | 35.53 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| 37 mg | 40.7 mg | 48.68 mg | second database · not used | UK food tables (CoFID 2021) #13-646 | C | |
| Sugars | 5.74 g | 6.31 g | 7.55 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| 9.4 g | 10.34 g | 12.37 g | second database · not used | UK food tables (CoFID 2021) #13-646 | C | |
| Thiamin (B1) | 0.056 mg | 0.06 mg | 0.07 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| 0.03 mg | 0.03 mg | 0.04 mg | second database · not used | UK food tables (CoFID 2021) #13-646 | C | |
| Vitamin A | 787 µg | 865.7 µg | 1,035.53 µg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168484 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-646 | C | |
| Vitamin B6 | 0.165 mg | 0.18 mg | 0.22 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| 0.11 mg | 0.12 mg | 0.14 mg | second database · not used | UK food tables (CoFID 2021) #13-646 | C | |
| Vitamin C | 12.8 mg | 14.08 mg | 16.84 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| 3 mg | 3.3 mg | 3.95 mg | second database · not used · 4.3× | UK food tables (CoFID 2021) #13-646 | C | |
| Vitamin D | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168484 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-646 | C | |
| Vitamin E | 0.94 mg | 1.03 mg | 1.24 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| 0.78 mg | 0.86 mg | 1.03 mg | second database · not used | UK food tables (CoFID 2021) #13-646 | C | |
| Vitamin K1 | 2.1 µg | 2.31 µg | 2.76 µg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Water | 80.13 g | 88.14 g | 105.43 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| 81.2 g | 89.32 g | 106.84 g | second database · not used | UK food tables (CoFID 2021) #13-646 | C | |
| Zinc | 0.2 mg | 0.22 mg | 0.26 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| 0.3 mg | 0.33 mg | 0.39 mg | second database · not used | UK food tables (CoFID 2021) #13-646 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 9,444 µg | 10,388.4 µg | 12,426.32 µg | listed used | US food database (USDA SR Legacy) #168484 | C |
| 5,560 µg | 6,116 µg | 7,315.79 µg | second database · not used | UK food tables (CoFID 2021) #13-646 | C | |
| Copper | 0.094 mg | 0.1 mg | 0.12 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| 0.14 mg | 0.15 mg | 0.18 mg | second database · not used | UK food tables (CoFID 2021) #13-646 | C | |
| Ash | 0.63 g | 0.69 g | 0.83 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Starch | 5.22 g | 5.74 g | 6.87 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Sucrose | 1.43 g | 1.57 g | 1.88 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Glucose | 0.54 g | 0.59 g | 0.71 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Fructose | 0.43 g | 0.47 g | 0.57 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Maltose | 3.34 g | 3.67 g | 4.39 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Energy | 320 kj | 352 kj | 421.05 kj | listed used | US food database (USDA SR Legacy) #168484 | C |
| Galactose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Vitamin A, IU | 15,740 iu | 17,314 iu | 20,710.53 iu | listed used | US food database (USDA SR Legacy) #168484 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #168484 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Tocopherol, beta | 0.01 mg | 0.01 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Tocopherol, gamma | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Tocopherol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Tocotrienol, alpha | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Tocotrienol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Tocotrienol, gamma | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Folate, food | 6 µg | 6.6 µg | 7.89 µg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Folate, DFE | 6 µg | 6.6 µg | 7.89 µg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Tryptophan | 0.028 g | 0.03 g | 0.04 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Threonine | 0.073 g | 0.08 g | 0.1 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Isoleucine | 0.048 g | 0.05 g | 0.06 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Leucine | 0.081 g | 0.09 g | 0.11 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Lysine | 0.058 g | 0.06 g | 0.08 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Methionine | 0.025 g | 0.03 g | 0.03 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Cystine | 0.019 g | 0.02 g | 0.02 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Phenylalanine | 0.078 g | 0.09 g | 0.1 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Tyrosine | 0.03 g | 0.03 g | 0.04 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Valine | 0.075 g | 0.08 g | 0.1 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Arginine | 0.048 g | 0.05 g | 0.06 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Histidine | 0.027 g | 0.03 g | 0.04 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Alanine | 0.067 g | 0.07 g | 0.09 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Aspartic acid | 0.335 g | 0.37 g | 0.44 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Glutamic acid | 0.135 g | 0.15 g | 0.18 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Glycine | 0.055 g | 0.06 g | 0.07 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Proline | 0.046 g | 0.05 g | 0.06 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Serine | 0.077 g | 0.08 g | 0.1 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Fatty acids, total trans | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| SFA 14:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| SFA 16:0 | 0.031 g | 0.03 g | 0.04 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| SFA 18:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| SFA 20:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| MUFA 18:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| PUFA 18:2 | 0.061 g | 0.07 g | 0.08 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| PUFA 18:3 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| SFA 22:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| MUFA 14:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| MUFA 16:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| MUFA 20:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Fatty acids, total monounsaturated | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Fatty acids, total polyunsaturated | 0.061 g | 0.07 g | 0.08 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| SFA 15:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| SFA 17:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| SFA 24:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| MUFA 17:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| PUFA 20:3 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| Lactose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168484 | C |
| 0 g | 0 g | 0 g | second database · not used | UK food tables (CoFID 2021) #13-646 | C | |
| Lutein + zeaxanthin | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168484 | C |
| Manganese | 0.266 mg | 0.29 mg | 0.35 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| 0.39 mg | 0.43 mg | 0.51 mg | second database · not used | UK food tables (CoFID 2021) #13-646 | C | |
| Niacin (B3, preformed) | 0.538 mg | 0.59 mg | 0.71 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| 0.6 mg | 0.66 mg | 0.79 mg | second database · not used | UK food tables (CoFID 2021) #13-646 | C | |
| Pantothenic acid (B5) | 0.581 mg | 0.64 mg | 0.76 mg | listed used | US food database (USDA SR Legacy) #168484 | C |
| 0.5 mg | 0.55 mg | 0.66 mg | second database · not used | UK food tables (CoFID 2021) #13-646 | C | |
| Retinol | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168484 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-646 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Absorption studies
Studies of how much of a nutrient gets in; those done in animals are marked. This page quotes a figure only from a study that passes our screen: adults, graded A, of this food in this preparation, with a test dose on record and a source that has passed our evidence check. The exception is calcium on our calcium card: its figure comes from the card’s own study, checked with the card, and is marked “used” even where that study misses a step of this screen. The others are listed so nothing is hidden, each with the first check it fails.
No study of this food passes the screen yet, so no absorption figure is quoted.
| Study | Nutrient | Absorbed | Test dose | People | Grade | On this page |
|---|---|---|---|---|---|---|
| Weaver et al. 1997: sweet potatoes (45Ca intrinsic, vs milk) not stated (cultivar and flesh colour not given; vegetables grown hydroponically for 45Ca labelling) · not stated; described as cooked and pureed in a review (Shkembi & Huppertz 2022) secondary source | Calcium | 22.8 % | 63 mg | – | B | Not used: we haven’t confirmed how the food was prepared in this study. |
| Weaver et al. 1997: sweet potatoes, absorption index vs milk (an index, not a fraction) not stated · not stated (45Ca endogenously labelled vegetable) · load not reported (milk compared "at the same calcium level") abstract only | Calcium | – | not reported | – | A | Not used: it measures something other than the share absorbed. |
| Haskell et al. 2004: cooked, puréed sweet potatoes vs retinyl palmitate not stated (flesh colour unknown) · cooked, puréed sweet potatoes; boiled or baked not stated abstract only | Vitamin A | – | 5 mg | 14 | A | Not used: it measures something other than the share absorbed. |
| Jongstra et al. 2020: regular orange-fleshed sweetpotato test meal (57Fe/58Fe) regular orange-fleshed sweetpotato, released variety Irene (7.7 ppm Fe in raw roots) · steamed and mashed orange-fleshed sweetpotato (steamed, frozen and microwaved before serving, standardised recipe; the Discussion says the meal included added milk, about 34 mg Ca; eaten with 250 mL diluted orange squash) full text read | Iron | 5.8 % | 2 mg | 24 | A | Not used: its source hasn’t passed our evidence check yet. |
| Jongstra et al. 2020: iron-biofortified orange-fleshed sweetpotato test meal (57Fe/58Fe) iron-biofortified orange-fleshed sweetpotato, breeding clone MUSG15052-2 (15.8 ppm Fe in raw roots) · steamed and mashed orange-fleshed sweetpotato (steamed, frozen and microwaved before serving, standardised recipe; the Discussion says the meal included added milk, about 34 mg Ca; eaten with 250 mL diluted orange squash) full text read | Iron | 6 % | 4 mg | 24 | A | Not used: it tested a different variety or form of the food. |
| Hodgkinson et al. 2025: sweet potato (pig) animal study kumara · Boiled (simmered with water; assigned by name) · diet protein level not read; ration 0.08 x metabolic body weight (kg^0.75) per day full text read | Protein | 89.7 % | not reported | 6 | B | Not used: we haven’t confirmed how the food was prepared in this study. |
Hazard rows as the dataset rates them
- Acrylamide · Nothing to watch: doesn’t double average intake · Adds 4.7-10.6% to the EFSA adult mean of 0.4-0.9 µg/kg body weight/day (28-63 µg/day at 70 kg); even the highest composite (78 µg/kg, 8.6 µg per serving) would add 14-31%, under a doubling. Zeros are stored as results in the CFIA file (non-detects presumably), so the mean is a lower bound · CFIA 2013–2015 · B
- Cadmium · Nothing to watch: under the limit · A daily serving adds 3.5% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · US FDA Total Diet Study (2018–2020) · B
- Lead · Nothing to watch: doesn’t double average intake · Same arithmetic as the baked row · US FDA Total Diet Study (2018–2020) · B
Oxalate, phytate and gut-tolerance measurements
- oxalate soluble: boiled roots: Kabode 164.48, SPK031 129.83, Yellowsp 184.27 (raw: 217.35, 181.36, 223.97) mg/100 g · dry weight (freeze-dried after boiling) · peeled roots cut to 5 x 5 cm, boiled in water at half the roots' weight "until a fork could easily penetrate", grated, frozen, freeze-dried · grade A · Abong 2021
- phytate: boiled roots: Kabode 0.61, SPK031 0.68, Yellowsp 0.25 g/100 g DW (raw 0.85, 0.95, 0.56) mg/100 g · dry weight (freeze-dried after boiling); phytic acid by the enzymatic kit; converted x1000 · boiled peeled roots as in the oxalate row · grade A · Abong 2021
Sources
- Abong' GO, Muzhingi T, Okoth MW, et al. Processing methods affect phytochemical contents in products prepared from orange-fleshed sweet potato leaves and roots. Food Sci Nutr 2021;9(2):1070-1078 · doi:10.1002/fsn3.2081 · PMID 33598190
abong2021· full text read · open access (licence not re-checked) - CFIA, FSAP Targeted Survey – Acrylamide 2013–2015
cfia-acrylamide-2013-2015· dataset · Open Government Licence – Canada 2.0 - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Public Health England, Composition of Foods Integrated Dataset (CoFID) 2021
cofid-2021· dataset · Open Government Licence v3.0 - US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement
fda-tds-fy2018-2020· dataset · US government work (17 USC 105), public domain - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Haskell MJ, Jamil KM, Hassan F, Peerson JM, et al. Daily consumption of Indian spinach (Basella alba) or sweet potatoes has a positive effect on total-body vitamin A stores in Bangladeshi men. Am J Clin Nutr 2004;80(3):705-714 · doi:10.1093/ajcn/80.3.705 · PMID 15321812
pmid:15321812· abstract only · Publisher copyright (journal article) - Jongstra R, Mwangi MN, Burgos G, Zeder C, et al. Iron absorption from iron-biofortified sweetpotato is higher than regular sweetpotato in Malawian women while iron absorption from regular and iron-biofortified potatoes is high in Peruvian women. J Nutr 2020;150(12):3094-3102 · doi:10.1093/jn/nxaa267 · PMID 33188398
pmid:33188398· full text read · Publisher copyright (journal article) - Hodgkinson SM, Stroebinger N, Stein HH, Fanelli NS, de Vries S, van der Wielen N, et al. True ileal amino acid digestibility of human foods classified according to food type as determined in the growing pig. J Nutr 2025;155:3384-3400. · doi:10.1016/j.tjnut.2025.08.004 · PMID 40812478
pq_hodgkinson2025· full text read · CC BY (Europe PMC licence field) - Weaver CM, Heaney RP, Nickel KP, Packard PI. Calcium bioavailability from high oxalate vegetables: Chinese vegetables, sweet potatoes and rhubarb. J Food Sci 1997;62(3):524-525. · doi:10.1111/j.1365-2621.1997.tb04421.x
weaver1997· abstract only · Publisher copyright (Wiley / Institute of Food Technologists)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.